Why do I get constipated while traveling and what to do about it?
Many people find that they can't go out in a big way on vacation.
A vacation does wonders for your body and mind. A week away from email, commutes, and your boss’s ever-increasing demands can help you unwind and breathe in some new life. But for many people, just getting to that blissful place is stressful enough. Your normal routine is disrupted when you’re stuck in endless lines—at security, boarding, and even getting off the plane. People also find that they can’t get much done. But why do you get constipated when you travel?
Constipation while traveling is a common occurrence. Sitting on a plane, train, or car for hours doesn't help either, as it depletes your digestive system. Constipation can also occur during vacation for other reasons. MigNews wants to talk about them.
What is constipation?
With constipation, bowel movements are painful or infrequent. You may be constipated if you have fewer than three bowel movements per week and/or your stools are hard, dry, or come out in small pieces.
Symptoms may vary from person to person, but common symptoms of constipation include:
difficult and painful bowel movements.
- fewer than three bowel movements per week.
- feeling of bloating.
- feeling of incomplete emptying.
- stomach pain.
- Ineffective straining of the bowel, even with a soft bowel movement.
- many drugs tried without effect.
- Enemas or suppositories do not help with constipation.
Many of these symptoms of constipation can indicate other health problems. Consult your doctor if you notice any of these symptoms.
Why you get constipated when traveling: causes
Your body needs consistency. A vacation might mean going to bed late or waking up early to catch the perfect sunrise. But your body can react if your sleep schedule is disrupted.
While most people associate circadian rhythms with sleep, your gut also follows a daily schedule. According to a 2020 article published in the Journal of Clinical Gastroenterology, your digestive system is guided by environmental cues, such as daylight and meal times. When they get out of sync, your bowel movements can be disrupted.
Trying new foods is part of the fun of traveling, but your gut doesn’t always agree. Eating rich or unfamiliar foods can slow down the process, and not drinking enough water can make things worse. Traveling can make it harder to stay hydrated—your usual water bottle may not always be on hand. Once you arrive, filtered water may not be as readily available. Even at a restaurant, you may find yourself drinking less than usual. Without enough fluids, your bowel movements can become dry and difficult to pass.
Although a vacation should be relaxing, wanting to get the most out of your trip can be stressful. The urge to see all the sights and have as much fun as possible can lead to anxiety, which can contribute to constipation.
How to relieve travel-related constipation
Start taking probiotics before your trip, Source: freepik.com
Preventing constipation usually involves drinking more water, exercising, and eating foods high in fiber. The same goes for travel-related constipation. While traveling to your destination, get up and move your legs frequently to stimulate circulation. When you arrive at your destination, fill a water bottle and go for a walk. If that's not possible, start your day with water and a short walk. This will help your body adjust to the time difference and get your body moving.
While on vacation, you may be tempted to drink too much, but alcohol can actually dehydrate you even more. Similarly, a vacation may allow you to have an extra cup of coffee in the morning, but remember that caffeine can also dehydrate you. Sure, the acids and caffeine in coffee can stimulate the muscles in your colon, but that can make you feel worse. Decaffeinated coffee won't dehydrate you and may actually keep you going.
It's also a good idea to consider taking fiber or probiotic supplements to support your gut health while traveling. If you're not used to taking them, don't wait until you start experiencing travel-related constipation. Instead, start taking them a few days before your trip to see how your body reacts. If you're already on vacation, you may need a mild osmotic laxative to help move more fluid into your colon.
You might be surprised, but how you go to the bathroom is also important. Find out what position you should be in to do it.